Aligning the Spine in Urdhva Hastasana (Upward Hands Pose)

Like in Tadasana, in this posture, the practitioner stands tall, like a mountain with the hands raised over the head.

Urdhva Hastasana is an uplifting pose that seems so easy and we take for granted so many times but in fact, is full of subtleties and manages to work our body balance, height, and extension as well as our focus. With this asana, we find a sense of release by clearing the shoulders away from the ears.

The work we have to do with the body in Urdhva Hastasana is almost the same as in Tadasana, so the previous posts where I demonstrate exercises and variations for the feet, legs, pelvis, and chest can also apply to this asana. I am going to add other variations to help you understand the work and engagement of the arms and the correct alignment of the spine.

As I previously said, if you have any cardiac condition or high blood pressure don’t raise your arms for over 30 seconds.

ALIGNING THE SPINE

SPINE AGAINST A WALL EDGE

First, we will need... a Wall edge

NOW LET'S SEE HOW WE CAN DO THIS

1. Stand up with the middle of your back against a protruding edge of a wall, or a narrow side of an open door.

2. Using the vertical edge as the centerline, place both heels touching the bottom side of the edge or door.

3. Bend the knees, to be easier for you to place the rest of the body, and place the tailbone and the middle of the occiput against the edge, moving the tailbone down.

4. Align the spine vertically, vertebra by vertebra along the same vertical line. The lumbar vertebrae should not touch the protruding edge (there should be a healthy lumbar lordosis).

5. Slowly straighten the knees while moving the front thighs backward.

6. On inhale, lift the arms and check their position relative to the walls behind you.

THE EFFECT OF THIS EXERCISE

• The wall edge allows you to check if the spine is straight, not going to the right or the left or tilting in or out, and also to see if the pelvis and rib cage are in place.

OTHER VARIATIONS

REMEMBER...

Source: Iyengar Yoga with Heather @IyengarYogawithHeather

Activating the arms in Urdhva Hastasana (Upward Hands Pose)

The work we have to do with the body in Urdhva Hastasana is almost the same as in Tadasana, so the previous posts where I demonstrate exercises and variations for the feet, legs, pelvis, and chest can also apply to this asana. I am going to add other variations to help you understand the work and engagement of the arms and the correct alignment of the spine.

As I previously said, if you have any cardiac condition or high blood pressure don’t raise your arms for over 30 seconds.

PLACE A STRAP AROUND THE FOREARMS AND HOLD A BLOCK BETWEEN THE PALMS

First, we will need... 1 Block and 1 Belt.

NOW LET'S SEE HOW WE CAN DO THIS

1. Stand up with the feet parallel. Big toes joining together and heels slightly apart. Ground down through the four corners of each foot.

2. Place a strap around the mid-forearms or on the elbows and tighten it to shoulder width (see how to find the shoulder distance on the post “Hello Tadasana or Samasthiti or AKA Mountain Pose“, and then place a block between the hands.

3. Lift the shinbones and the kneecaps, engaging the quadriceps/thigh muscles and drawing the inner and outer knees (without straining them).

4. Neutralize your pelvis by pulling the pubic bone toward the navel lengthening the spine and the trunk – this action prevents an excessive curve on the lumbar spine and also keeps the lower rib cage in.

5. Press on the block and on inhaling lift the arms up.

6. Make sure your lower ribs are not splaying out. Keep your gaze at the horizon, your chin level, and your throat soft and open.

THE EFFECT OF THIS EXERCISE

• The strap helps to straighten the elbows. The combination of the block with the strap helps to keep the arms in place, stabilize, and also to strengthen them.

• You can do the same exercise without the belt, holding simply the block between the hands (on the bases of the palms) and pressing it when you raise your arms into Urdhva Hastasana.

REMEMBER...

Source: Iyengar Yoga with Heather @IyengarYogawithHeather